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Getting Smart at Eating during Breastfeeding

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During breastfeeding, there is a greater demand by the body for many nutrients. To meet this demand, it is very important to eat a variety of nutritious foods.

Thursday, March 9th, 2017

How to Eat Smart?

Enjoy a wide range of nutritious foods. Your body needs an additional 300?500 calories per day. The best rule is to eat to satisfy your appetite.

Eat at least 5–7 servings of cereal. A serving is 1 cup of cooked rice, 2 slices of bread, 2 chapattis or 1 1/3 cups of breakfast cereals.

Eat at least 7 servings of vegetables and pulses. One serve can be ½ cup cooked vegetables or ½ cup cooked dried pulses/beans. Remember to include green leafy vegetables (palak, drumstick leaves, methi leaves) and orange vegetables (carrot, pumpkin) in your diet.

Have 5 servings of fruits each day. One serve can be 1 medium-sized apple, 2 plums or 1 cup of diced fruits. Fibre in fruits and vegetables will help keep away bowel problems like constipation that is common after childbirth.

Eating right is important during breastfeeding to provide the right nutrition to your baby. Make sure that you eat a wide variety of nutritious foods.

Include at least 2 servings of milk/curd or milk products in your diet. An example of one
serve is 1 cup of milk (250 mL) or ½ cup of curd.

Try to include some protein in each meal. Have at least 2 servings of legumes, egg, fish
and meat. ½ cup of cooked pulses, 1 slice of fish or 1 egg are all one
serving. Two portions of fish (tuna, salmon and sardine) in a week is good.

Drink plenty of fluids (at least 13–16 cups).

Skipping meals and strict dieting are not advised as you may miss out on essential nutrients.

Take care to:

Limit saturated fat intake

Choose low-salt foods

Eat less amount of sugar/sweet foods

Limit your alcohol intake

Snacks that will give you enough energy and nutrients are: sandwiches, milk drinks, upma and poha with vegetables, multigrain porridges and mixed vegetable soups.

Note: Amounts suggested are general guidelines and may differ depending on the age and activity level. To get your personalized diet plan please visit our Meal Planner

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